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Emerging research suggests creatine supplementation may support certain aspects of cognitive function in perimenopausal and postmenopausal women, including processing speed and memory-related measures, though this area of study is still developing.† Creatine has long been researched for athletic performance, but a newer body of women-specific research is looking directly at brain energy metabolism during the menopause transition. It's a promising angle, not a proven treatment for brain fog.

Research reviewed in The Lancet Obstetrics, Gynaecology, and Women's Health found that more than two-thirds of women report difficulties with memory or concentration during the menopause transition, yet these cognitive symptoms remain poorly recognized and under-researched. Menopause is often framed as a purely reproductive event, but the evidence points to it also being a significant brain event. Understanding that connection is the first step toward taking cognitive changes seriously instead of dismissing them.

You can support your body through the menopause transition by combining self-advocacy at appointments with foundational, everyday habits around stress, sleep, and nutrition. Since most OB-GYN residencies don't include standardized menopause training, many women find they need to bring more specific questions and information to their appointments than they would for other health concerns. That doesn't mean going without medical care. It means preparing to get more out of it.

Most OB-GYN residency programs in the United States don't include a standardized menopause curriculum. A 2023 study published in the journal Menopause found that only 31.3% of surveyed residency programs reported having any menopause curriculum at all, even though nearly 93% of program directors agreed residents should have access to one. If your doctor seems underprepared to answer your menopause questions, it likely reflects a systemic training gap, not a lack of care on their part.

The most well-supported ways to support heart health naturally during perimenopause are consistent aerobic exercise, strength training, a heart-healthy eating pattern like the DASH diet, quality sleep, and regular cardiovascular screening with your provider. These are the same eight factors the American Heart Association's Life's Essential 8 framework measures, and research shows they matter more during this specific transition than many women realize.

A 2026 nationwide analysis published in the Journal of the American Heart Association found that perimenopausal women were twice as likely to have a low overall cardiovascular health score compared to women still having regular menstrual cycles. The decline was largely driven by higher cholesterol and blood sugar levels, not just symptoms like hot flashes. Researchers describe perimenopause as a "window of opportunity" for proactive cardiovascular care, not just a phase to get through.